CHEAT SHEET - Simple Conversion Table for REAL FOOD
Baking...
We're asked almost daily for ingredient substitution suggestions on recipes.
So to make it super simple we have compiled a cheat sheet for the most common ingredients we are asked
about. We hope you find this helpful.
Recipe calls for....
You can substitute for....
Egg
(in baking eg muffins, cakes, biscuits etc)
Flaxseed Egg
Binding agent
1 tbsp ground flaxseed mixed with 3 tbsp of hot water
and left to sit for 5 minutes = 1 egg substitute
When a recipe calls for 3 or more eggs for one batch,
substitutions typically do not work. So only use this
substitution for recipes requiring 3 or less eggs.
Dairy
Milk
1 cup dairy milk = 1 cup non dairy milk alternative
(1:1 ratio)
 Rice milk
 Coconut milk
 Almond milk
These are all great options when replacing dairy milk with
non-dairy milk in recipes and can be substituted in a 1:1
ratio.
Buttermilk
1 Cup Buttermilk = 1 tbsp lemon juice or apple cider
vinegar + 1 cup non-dairy milk (almond, coconut or
rice).
Let stand for 10 minutes before adding to recipe.
Yoghurt, Cream or Sour Cream

Dairy Yoghurt to 'non-dairy' yoghurt, such as
coconut yoghurt (1:1 ratio)

Low fat yoghurt to full fat yoghurt (1:1 ratio)

Dairy Cream to Coconut cream (1:1 ratio)
Tip: Add vanilla seeds/extract to chilled can of coconut
cream and whip with beaters for a lovely whipped cream
to add to desserts (1:1) to replace whipped cream
Butter

Sour cream to Kefir (low-lactose dairy) (1:1
ratio for normal yoghurt)

Coconut oil (if you like the taste) - 1:1 ratio
Ghee (milk solids have been removed
making it suitable for many of those with a
lactose intolerance) 1:1 ratio
Lard 1:1 ratio
Flour

Plain flour (All Purpose)
1 cup

All purpose Gluten Free Flour (free form
brand): 1 cup (1:1 ratio)

Whole wheat Flour: 3/4 cup (1: 0.75 ratio)
Wholewheat flour is denser than plain white flour so you
need to reduce the amount you are using to achieve
similar density in your end product.

Coconut Flour: 1/4 cup (1: 0.25 ratio)
Coconut flour absorbs up to 7 times more liquid due to
its super high fibre content, so as well as dividing the
quantity required by 4, you will also need to increase the
number of eggs. In general for every one cup of coconut
flour you use, you will need to use six beaten eggs in your
recipe in addition to approximately one cup liquid such as
coconut milk. In my mind, when baking with coconut, it is
best to use established recipes rather than waste
considerable expense and time with experimentation.

Buckwheat flour: 1 cup (1:1 ratio)
Buckwheat flour is great to substitute for normal flour in
recipes which do not require the mixture to rise – think
cookies, slices, and pancakes just to name a few.
I would avoid using this type of flour when baking cakes
or breads.

Almond Flour: 1 cup (1:1 ratio)
Note: Almond flour typically requires more egg or
binding agent, so the recipe might need to be altered.
This one will require a little experimenting.

Spelt Flour: 1 cup (1:1 ratio)
Note: For a baked good that tastes similar to one made
with white flour, add half white spelt flour and half wholegrain spelt flour.
Tip: Whole-grain spelt flour is typically labelled "spelt
flour," whereas white spelt flour is labeled "white spelt
flour." White spelt flour contributes to a more refined, less
nutty, flavour.
Self Raising Flour
(1 cup)

Homemade Self Raising Flour
Simply mix 2 teaspoons of baking powder into 1 cup of
flour and mix well.
Sweeteners
Granulated White Sugar
(1 cup)

Rapadura or Coconut Sugar: 1 cup (1:1
ratio)
Tip: Finished product will be browner in colour.

Pure Maple Syrup: 1/2 - 3/4 cup
Maple syrup is twice as sweet as white sugar so you will
need half as much.
Tip: Reduce the other liquid ingredients in the recipe by 2
tablespoons (for every 1 cup conversion) to prevent the
mixture being too moist.

Raw Honey: 1/2 - 3/4 cup
Tip: Reduce the other liquid ingredients in the recipe by 2
tablespoons (for every 1 cup conversion) to prevent the
mixture being too moist.

Stevia
To covert recipe from 1 cup sugar, use:
o
o
o
1 tsp powdered green stevia, or
6-9 drops liquid stevia, or
1/2 cup granulated stevia
To covert recipe from 1 tbsp sugar, use:
o
o
o
1/4 tsp powdered green stevia, or
2 drops liquid stevia, or
1/2 tbsp granulated stevia
Green leaf stevia (powdered) and liquid stevia are up to
100 times sweeter than normal sugar so you need a lot
less than granulated. Granulated stevia has been more
highly processed than powdered stevia so try to avoid if
possible.

Rice Malt Syrup: 1/2 to 3/4 cup
Reduce the other liquid ingredients in the recipe by 2
tablespoons (for every 1 cup conversion) to prevent the
mixture being too moist.
Brown Sugar
1 cup

Dark Molasses: 1/2 cup + 1/2 tsp stevia /
maple syrup (1: 0.5 ratio)

Rapadura or Coconut Sugar: 1 cup (1:1
ratio)

Dates: 1 cup (1:1 ratio)

Honey and rice malt syrup can be
substituted in a 1:1 ratio
Honey / rice malt syrup converted to
maple syrup at a 1: 0.5 ratio (ie 1 cup
honey, substituted for 1/2 cup maple
syrup)
Honey / Rice Malt Syrup to Liquid Stevia
1 cup: 1 tsp ratio
Ground in a food processor before adding to cooking.
Liquid Sweeteners


Additional points to consider:
Flour Substituting:
A major problem with using whole grain and alternative flours in baking is that there's a lot less
consistency from brand to brand than with white flours. One brand of whole wheat might be milled a
little coarser than another, or there might be more or less bran. What that means is that volume-to-weight
conversions can be difficult if a recipe doesn't specify a weight for the alternative flours in the recipe. But
even if use the above chart, you're not home free. Alternative flours can absorb a lot more water than white
flours. If your chosen brand of flour that isn't the same one the recipe writer was using, you still might end
up with a mix that is too wet or too dry, even though your weights are completely accurate. So, be ready to
adjust the hydration, if needed.
Sugar Substituting:

Substituting Liquid for Granulated Sugar:
When substituting a liquid for a granulated sweetener (e.g. using honey when the recipe calls for white
or brown sugar), for every 1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also,
for every 1/4 cup of honey, subtract 1 Tbsp of liquid).

Substituting Granulated for Liquid:
The converse is then, when substituting a granulated for a liquid sweetener (e.g. using coconut or
rapadura sugar when the recipe calls for maple syrup or honey), for every 1 cup of sweetener, add 1/4
cup of liquid from the recipe (that means also, for every 1/4 cup of honey, add 1 Tbsp of liquid). Liquid
could be melted butter, oil, milk etc.

Reduce Oven Temp for Honey or Maple Syrup
If baking with honey or maple syrup, reduce the oven temperature by 25 degrees Celsius, since maple
syrup and honey will tend to caramelize and burn faster than granulated sweeteners.

Add Baking Soda to Honey and Maple Syrup
Since maple syrup and honey are somewhat acidic, when baking, you will need to add 1/4 – 1/2 tsp
baking soda per cup of honey or maple syrup so the batter so it will rise.